A practical guide to recognising the signs, understanding what’s going on, and knowing what to do next
Burnout isn’t just a buzzword. The World Health Organization officially describes it as a workplace phenomenon arising from chronic, unmanaged stress. It’s typified by exhaustion, feelings of detachment or cynicism about work, and a sense that you’re less effective than you used to be. It isn’t a medical diagnosis itself, but it overlaps with stress and depression and can seriously affect wellbeing. WHO’s classification helps give shape to what many people feel but struggle to define.
In this post we’re going to look at how burnout often shows up differently in your 20s, 30s, 40s and 50s, how to talk about it in your CV and LinkedIn, and when it’s time to consider stepping away from a role or workplace that is no longer sustainable.
Burnout: The Common Threads
Whether you’re 26 or 56, there are core signs that professionals and health services often highlight:
Emotional and cognitive signals
- Feeling drained most days
- Increasing cynicism or detachment from your work
- Difficulty concentrating, making decisions, or remembering tasks
- A persistent sense of low professional efficacy
Physical signs
- Long-term fatigue
- Headaches or muscle tension
- Sleep disruption or appetite changes
Behavioural changes
- Escalating caffeine or alcohol use to cope
- Withdrawing socially
- Working longer hours and still feeling behind
These symptoms are well documented in mental health resources like the Mayo Clinic’s burnout overview, which stresses that burnout can look very different from person to person depending on context and life stage.
In Your 20s: Proving Yourself Doesn’t Need to Mean Burning Out
Early career burnout has become a talking point, especially as younger workers report unusually high stress levels compared to older peers. Some surveys show that high proportions of workers under 35 are contemplating job changes or already feel overwhelmed.
If you’re in your 20s, burnout often shows up as:
- Constantly saying yes to prove you belong
- Feeling guilty whenever you aren’t working
- Comparing your progress to others relentlessly
- Riding a wave of anxiety where every feedback cycle feels like high-stakes judgement
You might still have the physical resilience to push through, which can make it dangerously easy to ignore deeper signs until you’re very close to breaking point.
In Your 30s: The Squeeze Between Ambition And Responsibility
By your 30s, you might be juggling work, bills, family commitments and the pressure to “have it all figured out.” This life stage doesn’t mean burnout goes away, but it can become quieter, more chronic, and easier to normalise.
Typical signs at this stage include:
- A constant mental load that follows you everywhere
- Foggy thinking when juggling work and personal commitments
- Feeling “stuck” even if you’re good at your job
- Irritability over small things that never used to bother you
A generational burnout report this year pointed to a kind of weariness among mid-career professionals who are more likely to be balancing multiple roles and responsibilities.
In Your 40s And 50s: Longevity Meets Wear And Tear
Research suggests older workers often report lower emotional exhaustion than their younger counterparts, potentially because they’ve learned coping strategies or chosen roles that fit better. At the same time, physical health challenges and long histories of heavy workloads can take a toll.
Burnout here might look like:
- Chronic fatigue that weekends and holidays don’t shift
- Frequent minor illnesses or pain that never quite resolves
- Emotional flatness or disengagement from work you used to care about
- Counting the days to retirement instead of engaging with purpose
This stage can be the hardest to talk about, because there’s often an internal pressure to “just get on with it” or a fear that admitting disengagement makes you seem less competent.
What To Do If You Recognise The Signs
1. Get a professional check-in
Seeing a GP or mental health professional isn’t a weakness. Burnout overlaps with anxiety, depression and physical conditions and deserves proper attention.
2. Be strategic at work where you can
If your environment feels safe and responsive, a frank conversation about workload, priorities or flexible working might create room for recovery. Many companies have support mechanisms, including Employee Assistance Programmes, that are underused.
3. Stabilise daily habits
Recovery isn’t about overnight transformation. Consistent sleep, regular meals, gentle exercise and reliable routines can help settle the nervous system out of constant fight-or-flight mode.
If at any point the symptoms feel overwhelming or you’re struggling to cope, that is a strong signal it’s time to reach out for help immediately, not to wait.
How To Talk About A Burnout Gap In Your CV And LinkedIn
You’re not required to disclose burnout when applying for jobs unless it genuinely impacts your ability to perform essential duties. But unexplained gaps can raise questions. A neutral, straightforward description usually works best, such as:
May 2023 – Dec 2024: Career break for health and reassessment. Ready to return and contribute effectively in [desired role/field]
You don’t need to use the word “burnout” unless you want to. Focus instead on bringing forward your strengths, achievements and any skills or learning you’ve kept up.
On LinkedIn, keep your profile current and forward-looking. Avoid headlines like “Recovering from burnout” or “Looking for any opportunity to return.” Instead, lead with your value proposition, for example:
Experienced Marketing Manager | Growth Strategy | Brand Storytelling
Reactivating your profile with thoughtful engagement and polished summaries signals readiness more powerfully than any declaration of past struggles.
Talking To Recruiters And Hiring Managers
With recruiters, a simple, composed message lands best:
“I took a planned break due to chronic workload and stepped back to prioritise recovery and reassessment. I’m now focused on roles that match my strengths in [area] and offer a sustainable environment.”
Experienced recruiters hear stories like this all the time. They’re far more interested in readiness, direction, and fit than in the precise personal details of why you took a break.
When speaking with hiring managers, frame the conversation around future contribution and role alignment. You might say something like:
“My last role became unsustainable in terms of workload and culture, so I took time to step back, recharge and clarify what I want next. I’m excited about roles that value collaboration, balanced expectations and long-term impact.”
You don’t need to go into personal health details, therapy experiences, or anything that doesn’t directly support your professional narrative.
When It’s Time To Leave Rather Than Fix
There’s no one-size answer to “should I stay or go?” but here are some signals that it’s worth considering a change of environment, role, or even sector:
- You’ve raised concerns about workload or culture multiple times with no meaningful change
- You feel worse physically and emotionally while at work and only feel better when you’re away from it
- You can’t see a version of your current role that feels sustainable
- You’ve started thinking about career alternatives that align with your values and wellbeing
Moving on doesn’t have to be dramatic. Treat it like a transition, not an escape. Get grounded first, stabilise your energy, and plan strategically rather than impulsively.
Final Thoughts
Burnout is a signal, not a character flaw. It tells you something about the mismatch between what you’re being asked to do and what your system can sustainably manage. The way it shows up changes as you move from your 20s to your 50s, but the essential pattern is the same: exhaustion, disengagement, and reduced fulfillment.
If any of this resonates with you, you’re not alone, and you’re not “too sensitive” or “weak.” You might just be right about something important.
